Understanding Anxiety: Symptoms, Modern Causes & Therapy Solutions

Have you ever lain awake at 3 AM ruminating over a recent argument with a friend or spouse? Maybe you’ve experienced a racing heart or a sick-to-your-stomach feeling before a big presentation at work or school. These are both moments where anxiety seems uncontrollable – but they are normal reactions to stressful situations. In today’s world, it can feel like there is an endless list of things to worry about—especially when news, notifications, and opinions are available at our fingertips around the clock. When everyday stressors pile on top of underlying anxiety, it can quickly start to feel unmanageable, overwhelming, and hard to rein in on your own. Read on to learn more about the signs and symptoms of anxiety, and to find out when it might be time to seek professional counseling. 

symptoms of anxiety

According to the American Psychological Association, anxiety is characterized by physical, emotional, and behavioral symptoms.

Physical: Somatic symptoms can include muscle tension, fast breathing, and a rapidly beating heart.

Emotional: Feelings of apprehension or expecting the worst can lead people to anticipate impending danger, catastrophe, or misfortune.

Behavioral: People may appear more irritable and experience trouble concentrating. They may also withdraw or procrastinate.

If you notice these symptoms feeling excessive or overwhelming and they've persisted for more than two weeks, it might be worth exploring whether an anxiety disorder is involved. It’s also completely normal to experience spikes in anxiety during big life transitions, like becoming a new parent, getting married, going through a divorce, or navigating the loss of a job or a loved one.

causes of anxiety in today’s world

Financial pressures and job insecurity also pose challenges to keeping our anxiety in check, especially with the increased use of artificial intelligence. Many positions have already been affected by the incorporation of AI into business structures and systems, and it’s a common feeling in some industries to feel as if jobs will be replaced by AI. The economy can also be unpredictable, which can jeopardize job growth.

While technology can bring people together virtually, nothing replaces in-person interaction. Researchers are currently focused on the “loneliness epidemic.” A Harvard Graduate School study from May 2024 found that the loneliest groups were those between the ages of 30 and 44, citing technology as the top contributor. The study also reported that 81% of adults who were lonely said they suffered from anxiety or depression.

Drought, flooding, warmer-than-normal temperatures, war, political upheaval, climate change, environmental disasters, and world events can cause feelings of helplessness and overwhelm. Even when we’re not directly involved, witnessing traumatic events impacts mental health. Global events outside of our control cause uncertainty and worry for those affected.

how to cope with anxiety

Anxiety is a normal response to stressful events. Avoiding situations that cause anxiety can provide short-term relief, but over time, that stress builds up and becomes hard to handle. That’s why it's a great idea to reach out for support, even if things don't feel like a full-blown crisis yet.

Some strategies that counselors use to reduce anxiety symptoms can include:

1. Building a personalized toolkit of coping strategies

2. Learning grounding exercises

3. Identifying triggers and automatic negative thoughts

4. Focusing on the locus of control

When it comes to treating anxiety, there are several effective therapeutic approaches we can explore together:

Cognitive Behavioral Therapy (CBT): Encourages you to identify and reshape negative thoughts and behaviors into more positive, adaptive ones.

Acceptance and Commitment Therapy (ACT): Helps you build a healthier relationship with anxiety, so you can focus on taking action that truly matters to you.

Exposure Therapy: A gentle process where we gradually work through the things that cause anxiety until they feel more manageable.

Somatic Therapy: Focuses on the connection between your body and your mind, using techniques to help release tension and alleviate physical stress.

If you feel like anxiety is controlling your life and you’re ready to make a change, therapy can help. In North Carolina, you can reach out to Lifeologie Counseling Raleigh’s team of therapists who specialize in anxiety by calling (919) 900-7552.

My counseling approach thoughtfully blends person-centered therapy, cognitive behavioral therapy (CBT), solution-focused brief therapy, and mindfulness techniques. CBT helps you understand how your thoughts, feelings, and behaviors are connected. Through CBT, you can learn to identify unhelpful thinking patterns and replace them with more balanced, adaptive thoughts. Our sessions will encourage you to practice healthy coping skills, such as mindfulness, grounding techniques, and somatic strategies. I am also trained in Eye Movement Desensitization Reprocessing (EMDR), which helps those with traumatic backgrounds process memories to create more adaptive, future-focused pathways.

Outside of North Carolina, you can search for an anxiety therapist near you in our Lifeologie directory. Just like our teams in Raleigh and Durham, many of our clinicians nationwide specialize in these approaches and can meet a wide range of diverse needs, including supporting those who are neurodivergent or who have unique cultural preferences, as well as providing in-person and online therapy sessions. 

You deserve more than simply getting through the day. You deserve to feel at peace. Reach out today and connect to find a therapist that feels like the right fit for you.